Certainly! Here are the English translations for the yoga poses that can help alleviate menstrual pain:

  1. Seated Forward Bend:

    • Sit with your legs extended and bend forward, reaching towards your toes. This stretches the abdomen and lower back, helping to alleviate menstrual pain.

  2. Wind-Relieving Pose:

    • Lie on your back, bring your knees toward your chest, and hug them with your hands. This pose promotes digestion and can provide relief to the abdominal area, reducing menstrual discomfort.

  3. Camel Pose:

    • Kneel and reach back to hold onto your ankles, arching your back. This pose strengthens the back and abdomen, potentially easing menstrual pain.

  4. Child's Pose:

    • Kneel with your buttocks resting on your heels and stretch your arms forward on the ground. This pose helps relax the back and abdomen, offering relief from menstrual pain.

  5. Plank Pose:

    • Hold your body in a push-up position with your elbows bent, engaging your core muscles. This strengthens the abdominal muscles and may help alleviate menstrual discomfort.

These yoga poses can vary based on individual comfort and sensation, so it's advisable to start gently and progress slowly. Additionally, if there is severe pain or any health concerns, consulting with a doctor or a professional is important to ensure safe practice.